Quick Pork Saute With Blackberries - 11g Carbs, 2g Fiber
From: EatingWell - Summer 2004, The EatingWell Diabetes Cookbook (2005)
A snappy pan sauce made with shallots, port and fruity blackberry
nectar transforms basic pork chops into a special-occasion dinner.
A touch of butter swirled in at the end of cooking gives the sauce
a rich finish. You can substitute flattened boneless chicken breast,
turkey cutlets or veal scallops for pork; adjust cooking time accordingly.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated
fat | Low sodium | Heart healthy | Healthy weight | High potassium |
Gluten free
Active Time: 25 minutes
Total Time: 30 minutes
Servings: 4
4 4-oz boneless pork loin chops, 1/2 inch thick, trimmed
1/4 tsp salt, or to taste
1/4 tsp freshly ground pepper
3 tsp extra-virgin olive oil, divided
1/3 cup finely chopped shallot, (1 large)
1 Tbsp chopped fresh thyme OR 1 tsp dried
1/2 cup port, or brewed black tea
1/2 cup black currant nectar, blackberry or blueberry juice (see Ingredient note)
1/2 cup reduced-sodium chicken broth
2 Tbsp balsamic vinegar
1 1/2 tsp cornstarch
1 1/2 tsp water
1 cup fresh or frozen and thawed blackberries, (see Tip)
2 tsp butter
Season pork chops with salt and pepper. Heat 2 teaspoons oil in a
large nonstick skillet over medium-high heat. Add the pork and cook
until browned and just cooked through, 2 to 3 minutes per side.
Transfer to a plate. (Do not wash skillet.)
Add remaining 1 teaspoon oil to the pan. Add shallot and thyme; cook,
stirring, for 30 seconds. Add port (or tea), black currant nectar
(or blackberry or blueberry juice), broth and vinegar; bring to a
boil, scraping up any browned bits. Cook, stirring occasionally, for
5 minutes to reduce sauce and intensify flavor.
Mix cornstarch and water in a small bowl. Add to the sauce and stir
until lightly thickened. Reduce heat to low. Add blackberries and
butter. Simmer, stirring, just until the butter has melted. Return
the pork chops and any accumulated juices to the pan; turn to coat
with sauce. Serve immediately.
Ingredient Note:
You can find a variety of berry juices and nectars in natural-foods
stores or the natural-foods section of your supermarket. Enjoy some
in a refreshing spritzer. Look for black currant liqueur (cassis)
at a liquor store.
Tip:
To freeze fresh berries: Wash berries and pat dry. Spread in a single
layer on a tray, cover with plastic wrap and freeze until solid. Pack
frozen fruit into ziplock bags, taking care to remove air from the
bags. Freeze for up to 1 year.
Servings: 4
Nutrition per serving:
264 Calories, 8g Fat, 3g Sat, 3g Mono, 57mg Cholesterol, 22g Protein,
11g Carbs, 2g Fiber, 342 mg Sodium, 624mg Potassium
Nutrition Bonus: Selenium (34% daily value), Vitamin C (30% dv).
Carbohydrate Servings: 1
Exchanges: 1 other carbohydrate, 3 lean meat
